F3 Knoxville

Tag: asylum-am

Prime Day

AO: asylum-am
Q: Code Brown
PAX: Bunny, Waffle House (Brady Greene), Charmin (John Willis), Tropicana, Double Wide, Rainbow, Matlock (Bill Maddox), Sawdust, Code Brown, Cat Gut (Mike Davis), Loves, Cinco, Newton, Pac-Man, Backflow
FNGs: None
COUNT: 15
WARMUP:53 SSH

THE THANG:woking down thru all the prime numbers in reps of exercises
47 Ricky balboas
43 merkins
41 squats
37 BBS
31 step ups
29 dips
23 press
19 curls
17 tie fighter bombers
13 up and overs.
11 rows/bbs
7 incline markings/butt touchers
5 burpees
3 man makers
2 laps

MARY: 16 hello dollys. LBC, box cutters and bbs.

ANNOUNCEMENTS:

COT: quotes from Sam Gangee.

That there’s some good in this world, Mr. Frodo… and it’s worth fighting for.
Samwise Gamgee

Romans 12:12

[12] Rejoice in hope, be patient in tribulation, be constant in prayer.

I dip You Dip We Dip

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Cinco (Scott McGuire), Charmin (John Willis), Love’s, Waffle House (Brady Greene), Code Brown, Cat Gut (Mike Davis), Double Wide, Foie Gras, Tropicana, Farley, Backflow (Wesley Hunt), Cosmo 2, Techmo
FNGs: None
COUNT: 14
WARMUP: rolling the joints. Mild sprints. Made Farley sign waiver of all claims, real or imagined

THE THANG: I Go….U Go..

Partner Q. Each couple does a round as a team, one working while one rests but every time you switch there a tandem sync exercise. Lap between rounds:

300 squats
Sync: 10 tandem big bois

200 merkins
Sync: 10 alt lunges

100 V ups
Sync: rockettes

Then an abbreviated version of Waxjob’s sliding scale of pain

MARY: Waffle House took us to the ATM. Had to force Charmin to give up his passcode (It was BOSCO). Unfortunately the ATM only spit out Guatemalan dollars

ANNOUNCEMENTS: my bad on the music snafu which shortened my playlist. I am betting no other AOQ in ‘Merica heard both Village People and Conway Twitty this morning

COT: what is your reputation? Does it line up with your beliefs?

Romans 14:21-23

Thunder Islands

AO: asylum-am
Q: Hands
PAX: P3, Love’s, Rainbow, TRC/Crab legs, Grandslam, Double Wide, Waffle House (Brady Greene), Bunny, Newton,Backflow
FNGs: None
COUNT: 13
WARMUP: THUNDERSTRUCK!!!, cherry pickers, tie fighters

THE THANG: Choose a rock and relocate it to Circus Maximus. Rifle carry to first island, 10 Merkins, run back to start, run back to rock, rifle carry to next island. 10 Merkins, 20 jump squats, broad jump back one island, run back to start, then back to rock, rifle carry to next island. Surprisingly less confusing in actuality than it reads.
Exercises were:
10 Merkins
20 jump squats
20 BBS
20 CDD
20 2 count Iron Mikes
20 Supermans
20 Dips
20 Lt. Dan’s
We mixed in some Super Mario, right foot hop, and left foot hop as MOTs after the even-numbered islands.

MARY: About a minute of Gas Pumpers

ANNOUNCEMENTS: They were really good and important, too bad the ruckers weren’t there for them.

COT: Tell yourself “no” today. Deny yourself something. It’ll be OK, I promise.

The Weight

AO: asylum-am
Q: Tropicana
PAX: Matlock (Bill Maddox), Hands
FNGs: None
COUNT: 3
WARMUP: SSH, TN Rockin chairs, Cherry Pickers, merkins, squats, more SSH
some skipping back and forth

THE THANG: All Respect Stooges from Kensington Clown Car moved heavy things around Lot F. Couple of trips up Baby Everest while other planked and hammered. More moving heavy things. Some lunging and planking around Lot F.

MARY: Pavalon wall sits and balls to the wall.

ANNOUNCEMENTS:

COT: Epictetus
Set a standard; hold fast to it. That’s all there is.

NewTon of laps

AO: asylum-am
Q: Double Wide
PAX: Rainbow, Charmin (John Willis), Hot Tub (John Muller), Cat Gut (Mike Davis), Hands, Russell Crook/Crablegs, Matlock (Bill Maddox), Waffle House (Brady Greene), Cinco (Scott McGuire), Love’s, Cosmo 2, Newton, Backflow
FNGs: None
COUNT: 15
WARMUP: 16 year old men don’t need no stinking warmup. Get your old butts up to the Overlook

THE THANG: Dora AMRAP
Battle Buddy 1 runs a lap
Battle Buddy 2 does endless set of different exercises
Repeat ad nauseum

MARY: she got stuck in the endless loop

ANNOUNCEMENTS: those of you on fall break vacas can Eat It.

COT: my dad said some stuff.